Wednesday
WOD

Hang snatch from above the knee 5-4-3-2-1

*Add weight each set.

Then,

2014 CrossFit Games Masters Event 6

Complete the following for time:
42 Medball cleans over the shoulder (M: 20 lbs, W: 14 lbs)
21 burpees
30 Medball cleans over the shoulder (M: 20 lbs, W: 14 lbs)
15 burpees
18 Medball cleans over the shoulder (M: 20 lbs, W: 14 lbs)
9 burpees

**Time cap – 15 minutes**

CF LITE

2014 CrossFit Games Masters Event 4

Complete 4 rounds for time of:
400 meter run
2 Legless rope climbs

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31 Heroes – Extortion 17
Honoring Those Who Sacrifice Their Lives for Our Freedom.
When: During all class times on Wednesday, August 27th, 2014.

“This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.”

Donate now to receive your t-shirt in time to wear for the workout. Click below for the direct link to the website.
“31 Heroes”

AMRAP in 31 min of:
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a partner workout. While Partner #1 performs the work listed above, Partner #2 will run 400 meters with weight (M: 45 lbs /W: 25 lbs). Once Partner #2 returns from the run, Partner #1 will grab the weight and begin their 400 meter run, while Partner #2 continues work wherever Partner #1 left off.

Score is your total # of reps
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